With the various types of diets, fad and otherwise, promoted in the media it may not seem clear which is the healthiest. Is it healthier to eat a vegetarian diet or a low-carb diet, like the old-school Atkins Diet that consisted mainly of meat and little else?

Sure, in the short-term those who ate the Atkins Diet lost weight and even saw some improvement in their cholesterol levels. But over time many meat lovers found they missed their veggies and grains. And long-term data isn't available to support this type of diet. However, there is good data that supports the benefits of a plant-based diet for improving long-term health by lowering cancer and heart disease risk. You may not be ready to give up meat yet, though, and that's okay.

In small amounts, meat may be beneficial for health. Meat is an important source of nutrients, such as protein, iron, zinc and several B vitamins. Concerns about meat have arisen from studies that found an overall increase in early deaths in people with high intakes of red and processed meats.

A recent study found that processed meat is potentially more harmful than red meat. One possible reason is that processed meats, sausages, salami and bacon have more saturated fat. As part of the processing, the visible or saturated fat is ground into the meat. Whereas the visible fat on red meat is often removed before it is cooked or eaten. Saturated fat has been linked to a higher risk of coronary heart disease.

Another possible explanation is that the processing — salting, curing, smoking and the addition of compounds such as nitrites — may lead to more exposure to carcinogens. Carcinogens are compounds that cause cancer.

What does this mean for you and your Saturday morning breakfast or favorite Italian meat sandwich? You don't have to give them up completely. Keep your quantities small, to less than 20 grams a day. What is 20 grams? It's less than an ounce (which equals about 28 grams). A cooked slice of bacon is 8 to 16 grams. An average slice of salami is 9 to 12 grams. And a thin, round slice of pepperoni is about 2 grams.

It's all about reframing your image of a healthy meal. Instead of meat with a side of veggies and grain, flip the quantities around. Enjoy the flavors of meat as an accent. Add them to salads or grain-based dishes. Be creative, have fun and enjoy.

22 Comments Posted

Meat is very environmentally unfriendly now. Large proportion of agricultural land is used to grow feed for livestock rather than food for people. In terms of food security, that's not the greatest way to go. Livestock are also breeding grounds for disease epidemics such as various influenza strains.

Thayabharan

May 13, 2013 11:38 a.m.

People who take the time to consult the Mayo Clinic site are looking for something more concrete than this &quot;advice&quot;. You don't have to be a medical journal, but you shouldn't be this superficial. Perhaps it would be better to say nothing, or just admit that the &quot;experts&quot; still have not solved these questions.

Richard

May 1, 2013 3:05 p.m.

Thank you for your comments and questions regarding this topic.
This article is addressing processed meats and the findings in a particular research study (found at the very bottom of this page). The conclusion is limiting processed meats to 20 grams per day.
Very good next step questions… so how much lean meat or fish? The USDA food patterns and Mediterranean and DASH diets recommend ~ 6 ounces of protein rich foods per day (or ounce equivalents which is about a ¼ of beans). Meat eater, vegetarian, or somewhere in the middle, a good place to start is figuring out how much protein you need. For most healthy people this is about a 0.8-1 grams per kilogram of body weight. Another way to look at this is within the context of your diet. The general recommendation is 10-35% of your daily calories from protein. Practically speaking, 1 ounce of lean meat, fish, an extra-large egg, or a ½ cup of beans have 7 grams of protein and 8 ounces of milk or yogurt or a ½ cup of cooked lentils have 8 grams (Greek yogurt contains more). You will also get a few grams of protein from a serving of whole grains and vegetables too. The 2010 Dietary Guidelines encourage including more fish in your diet – try for 1-2 meals with fish per week.
Thank you to those commenting on the Atkins diet and stressing the importance of including vegetables, nuts, among many other healthy foods into one’s diet.

Katherine, your blog host

April 29, 2013 9:18 a.m.

Nice information but not very helpful. In the US, home scales in grams are almost non-existent. And after starting with comments about red meat and processed meat, nothing is said about portions and daily intake of red meat.

Jerry

April 25, 2013 11:54 a.m.

if nitrites are involved -causing cancer in processed meats -then wouldn't that mean nitrites in wine would too?

Jan

April 25, 2013 6:31 a.m.

red meat where is the tangible evidence? red meat gets a bad rap because of its association with saturated fat and heart disease and processed meat that is treated with sulphides .And the saturated fats conundrum has taken on another complexity y the latest finding that the fat isn't the smoking gun it very may well L Carnitine. The later has been implicated in increased incidents of arhtrolsclerosis and other cardiovascular conditions. Eat a varied diet do regular physical activity and select genetically gifted parents for a long fruitful life.
?

Christopher

April 24, 2013 9:55 p.m.

Did you really mean 20 grams of meat or 20 grams of protein coming from meat? There is approximately 7 grams of protein per ounce of meat. If you meant 20 grams of protein it should be about 3 oz. of meat. I personally believe lean and very lean sources of meat are perfectly safe, but each to their own.

Don

April 24, 2013 6:54 p.m.

20-grams of meat a day -- are you NUTS??? That's like trying to eat just one potato chip! As for me, I eat custom-gound 98% fat-free ground beef in 3-oz patties which is JUST enough to maintain a protein deficient medical condition. And I feel better with it. You can't tell me that 3-oz lean beef--unsalted--three times a week is bad for me. I don't believe it.

Jim

April 24, 2013 5:06 p.m.

I ate a lot of meat, of all kinds, until I was 25. Totally gave it up due to humanitarian considerations. Have never looked back in regret. Am due to be 82 next month. Maybe an added bonus for my philosophy of life...respecting the lives of all creatures. Am not on the vegan plateau, however. I do admire them. I'm still extremely active. Climb lots of steps, etc. Keep busy on my computer. Love the internet.

Ron

April 24, 2013 4:38 p.m.

Meat only 2x a month per Mediterranean diet. New research just came out that a substance in meat is responsible for the plaque that accumulates in the blood vessels. Just published last week.

barbara

April 24, 2013 4:16 p.m.

An over-looked reason NOT to eat red meat or pork is the inhumane conditions most cattle and pigs are raised in...conditions that if a pet dog or cat had to survive in would be considered abusive and likely lead to legal sanctions. You don't have to be a animal rights fanatic to care about how we humans treat our domestic animals. If you must eat beef, consider supporting those suppliers who treat their animals AND their employees humanely = working conditions in the packing plants are horrendous for people too!

Sue

April 24, 2013 2:27 p.m.

The Atkins diet is not &quot;all&quot; about meat, it is mostly about substituting good veggies for the dead white stuff (pasta, bread, potatoes, rice), so that you end up eating more low-glycemic leafy greens, etc. Please do a little more research into this topic to write a better report.

Bea

April 24, 2013 12:58 p.m.

If I don't get enough protein my blood sugar is too high and that is not using them as flavors as an accent. I think everyone has to find out what works for them. I have heard several dieticians and never have they said the same thing so I tend to just experiment to see what works for me. Wonder how many diabetic diaticians there are and what they would recommend then.

Ferne

April 24, 2013 12:39 p.m.

K: you need to re-read the Atkins diet book. The first two weeks are restrictive (like Mayo) then other things are added then LOTS of veges, grains, legumes, nuts, etc. It is just that people jump on that first 2 weeks as being &quot;THE&quot; diet. Use common sense on ALL diets. Portions, Portions, Portions.

Diane

April 24, 2013 12:30 p.m.

Before making the kinds of comments and recommendations noted in this article, I suggest you take time to actually read the entire Atkins diet (through to how to successfully add back veg and grain without regaining lost weight) and the full studies on animal protein and saturated fat in relation to heart disease vs. just the media headlines. This article seems very irresponsbile for the Mayo Clinic, and very out of touch with current research.

susan

April 24, 2013 11:52 a.m.

There was no evidence of any kind in this article, only the opinion of a some vegans.
That makes this article totally worthless.

Jim

April 24, 2013 11:35 a.m.

Are we into cattle cause too much pollution contributing to global warming also? processed meats a given the other I question

DMV

April 24, 2013 11:28 a.m.

As a vegetarian, I wanted to know how much daily protein a person needs for optimal health.

Chris

April 24, 2013 11:28 a.m.

I, too, was hoping to hear your recommendations for a healthy amount of meat per day or per week...disappointed. It also appeared your 20 grams per day of meat was for processed meats. Maybe you could do an addendum?

Lynda

April 24, 2013 11:23 a.m.

I was hoping to get an idea of how much red meat a person might be able to consume, but was disappointed. A statement such as &quot;In small amounts, meat may be beneficial for health&quot; is meaningless without some definition of what a &quot;small amount&quot; means.

Douglas

April 23, 2013 8:28 a.m.

So I wonder, what is a reasonable amount of chicken and fish, baked or broiled, to eat each day? How many ounces? Any research on that?

Trish

April 17, 2013 7:59 a.m.

processed meats are never good meat. if you are trying to eat meat, then try tofu.

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